Workout: IWT

10 min Row @ easy pace

Then:

3x10 squat

3x5 goblet squat @ 24kg

3x10 KBS @ 24kg

Then:

Phase 1:

12x Double KB Snatches @ 24kg +

2 min Row >550m+

2 min Rest

3 Rounds

Then:

Rest 5 min (include last 2 min resting period)

Phase 2:

10x Zercher Squat w/100# sandbag+

2 min Airdyne

2 min Rest

3 Rounds

Then:

Rest 5 min (include last 2 min resting period)

Phase 3:

8x TRX Rows

8x TRX Atomic Push-up

8x V-ups

8x KB Push-Press @ 20kg

8x Single Arm-swings @ 20kg

1 min Rest

3 Rounds

Then:

Cooldown

Notes:

Phase 1: Row (605m, 604m, 586m)

Phase 2: Airdyne (52cal, 50cal, 51cal)

* Happy New Year workout. I was happy with this workout, even thought I did it at home. It was a lot better then last time, rest was a big part, I felt fresh and wasn't mentally drained. Precision Athlete is expected to open it's door on Feb 15, very exited about all that; great start for 2011.